CROSSFIT

Mobility

Triceps/Delts/Lats

Lift

EMOTM 8 Minutes:

Snatch Pull (2) + Snatch (2)

EMOTM 8 Minutes of:

Snatch + Hang Power Snatch + Snatch Balance

Strength

Front Squat 4×3 @ 75%

Strict Pullups 5×8

Ring Rows 3×6

CROSSFIT

Strength

Push Press 4-4-4-4-4-1-1-1 (Increasing)

Seated SA KB Press 3×10/Arm

MetCon

3 Rounds For Time of:

55 Air Squats

7 Squat Snatch (75/115#)

5 Muscle Ups

CROSSFIT

Strength

Deadlift 4×3 @ 75%

Good Morning 3×8

MetCon

7 Rounds For Time of:

7 Box Hops (24/30″)

7 HSPU

CROSSFIT

MetCon

Plyometrics – 45 Minutes

CROSSFIT

Strength

Bench Press 10-8-6-4-2

Dumbbell Chest Press 3×15

MetCon

21-15-9 For Time of:

Hang Power Snatch (65/95#)

OHS (65/95#)

*50 DU After Each Round*